Maintain Musculoskeletal Health with Back Stretches

Back stretches are an excellent way to maintain musculoskeletal health and prevent pain and injury. They can be done at home or at work and are a great way to break up long periods of sitting or standing. Here are some examples of back stretches you can try:

1. Child’s Pose: Start on all fours with your hands shoulder-width apart and your knees hip-width apart. Lower your hips back towards your heels and extend your arms out in front of you. Hold for 30 seconds to 1 minute.
2. Cat-Cow: Start on all fours with your hands shoulder-width apart and your knees hip-width apart. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, tucking your chin towards your chest. Repeat for 10-15 reps.
3. Cobra: Lie face down with your hands under your shoulders and your elbows close to your sides. Inhale and lift your chest off the ground, keeping your elbows close to your sides. Exhale and lower back down. Repeat for 10-15 reps.
4. Seated Forward Fold: Sit on the ground with your legs extended in front of you. Inhale and lengthen your spine, then exhale and fold forward over your legs. Hold for 30 seconds to 1 minute.
5. Figure 4 Stretch: Lie on your back with your knees bent and your feet on the ground. Cross your left ankle over your right knee and pull your right knee towards your chest. Hold for 30 seconds to 1 minute, then switch sides.

Remember to take it slow and listen to your body. If any stretch causes pain or discomfort, stop and consult a healthcare professional.